8 Best White Fish Recipes in 2025: Easy & Tasty

White fish often gets overshadowed by its oily cousins like salmon and mackerel. However, it still deserves a place in your meals. It’s lean, low-calorie, and packed with high-quality protein. Better yet, it’s typically more affordable, making it a practical choice. While it’s lower in omega-3s, pairing it with omega-3-rich foods can round out your diet nicely.

What makes white fish even more appealing is its versatility. From crispy tacos to hearty soups or a simple pan-seared filet, it takes on flavors with ease and cooks quickly. Whether you’re working with cod, haddock, tilapia, or something else, the possibilities are endless.

Ready to get inspired? Let’s dive into some easy and delicious recipes. Any of these dishes can be made with any white fish you have on hand. So whether you prefer cod or rockfish, the choice is yours.

All the recipes on this page are carefully crafted by our team, including our in-house nutritionist, who also calculates the nutritional information provided. While we strive for accuracy, please note that actual values may vary based on ingredient brands, portion sizes, and preparation methods.

1. Easy Cod Tacos With Slaw

Author’s Tip: This dish is inspired by a simple Home Chef recipe, perfect for a quick and satisfying meal. If you enjoy fish and are looking to take the hassle out of meal prep, check out our top pescatarian meal delivery services for even more delicious seafood options!

Ingredients 📃

• 4 cod filets (around 90 g per filet)

• 1 tablespoon olive oil

• 1 teaspoon chili powder

• ½ teaspoon cumin

• Salt and pepper to taste

• 8 small tortillas

For the slaw:

• 2 cups shredded cabbage (green or red)

• ¼ cup sour cream (use yogurt for a lighter option)

• 1 tablespoon lime juice

• 1 teaspoon honey

• Salt and pepper to taste

Method 🧑‍🍳

1. Cook the cod: Preheat a skillet over medium heat. Rub the cod filets with olive oil, chili powder, cumin, salt, and pepper. Cook for 3-4 minutes per side until the fish flakes easily with a fork. Set aside.
2. Make the slaw: In a bowl, mix the shredded cabbage, yogurt, lime juice, honey, salt, and pepper until well combined.
3. Assemble the tacos: Warm the tortillas, then layer each with a piece of cod and a scoop of slaw. Add toppings of your choice.
4. Serve: Enjoy your tacos with a squeeze of lime or any extra flavor you like!

Overview 🕵️

I love how easy and adaptable these cod tacos are. A quick slaw adds crunch and tang, while toppings like sliced radish and fresh cilantro bring a burst of flavor. You could also add avocado slices, pickled onions, or even a drizzle of hot sauce if you’re feeling adventurous. The beauty of tacos is you can make them your own with whatever’s in your fridge.

This recipe works with any white fish – think tilapia, haddock, or whatever you’ve got on hand. It’s perfect for a casual Taco Tuesday or a quick weeknight dinner. Mix and match the toppings and make it your own!

2. Pan-Seared Rockfish

Ingredients 📃

• 4 rockfish filets (roughly 110 g per filet)

• 2 tablespoons butter

• Salt and pepper, to taste

• 1 lemon, sliced into wedges

• 2 tablespoons fresh dill, chopped

Method 🧑‍🍳

1. Prep the fish: Pat the rockfish filets dry with a paper towel and season both sides with salt and pepper.
2. Heat the pan: Melt the butter in a large skillet over medium heat. Once it’s hot and bubbly, carefully add the rockfish filets.
3. Sear the fish: Cook for 3-5 minutes on one side, depending on thickness, until the edges are golden and the fish easily lifts from the pan. Flip gently and cook for another 3-4 minutes, until the filets flake easily with a fork.
4. Add lemon, herbs, and serve: Squeeze fresh lemon juice over the filets and sprinkle with chopped dill just before serving.

Overview 🕵️

This simple pan-seared rockfish recipe is quick, flavorful, and versatile. Rockfish’s mild, firm texture works perfectly here, but you can easily swap it out for cod, haddock, or tilapia. The combination of butter, lemon, and dill enhances the fish’s natural flavor without overpowering it, making this a go-to for weeknight dinners.

Pair it with roasted potatoes, steamed asparagus, or a fresh green salad for a complete meal. If you’re craving something heartier, try it with herbed rice or creamy mashed potatoes. It’s a recipe you’ll keep coming back to!

3. Oven-Baked Tilapia

Ingredients 📃

• 4 tilapia filets (roughly 110 g per filet)

• ½ cup breadcrumbs

• ¼ cup grated Parmesan cheese

• 2 tablespoons olive oil

• 1 teaspoon dried herbs (parsley, thyme, or Italian seasoning)

• Salt and pepper, to taste

• 2 tablespoons butter, melted

For the lemon-caper mayo:

• ⅓ cup mayonnaise

• 1 teaspoon lemon juice

• 1 teaspoon capers, finely chopped

• Salt and pepper, to taste

Method 🧑‍🍳

1. Preheat the oven: Set it to 400°F (200°C) and line a baking sheet with parchment paper or lightly grease it.
2. Prepare the breadcrumb topping: In a bowl, mix the breadcrumbs, Parmesan cheese, dried herbs, salt, and pepper. Drizzle in the olive oil and melted butter, stirring until the crumbs are evenly coated.
3. Coat the tilapia: Arrange the filets on the prepared baking sheet. Lightly season them with salt and pepper, then press the breadcrumb mixture onto each filet, ensuring an even layer.
4. Bake the fish: Bake for 12-15 minutes, or until the tilapia is cooked through and flakes easily with a fork, and the topping is golden brown.
5. Make the lemon-caper mayo: While the fish bakes, mix the mayonnaise, lemon juice, capers, salt, and pepper in a small bowl until well combined.
6. Serve: Serve the tilapia hot with a dollop of lemon-caper mayo on the side.

Overview 🕵️

This is an easy, family-friendly dinner that’s quick to prepare and satisfying. The crispy Parmesan breadcrumb topping pairs beautifully with the mild flavor of the fish, while the lemon-caper mayo adds a creamy, tangy touch. It’s a foolproof recipe that’s perfect for busy weeknights or even a casual dinner with friends.

Serve it with roasted potatoes, steamed broccoli, or a fresh green salad for a complete meal. For something lighter, try pairing it with quinoa or cauliflower rice. However you serve it, this dish is sure to please everyone at the table!

4. Tilapia Meunière

Ingredients 📃

• 6 oz orzo pasta

• ¼ oz garlic, minced

• ½ oz sliced almonds

• 1 whole lemon

• 2 ¾ oz lacinato kale, thinly sliced

• 2 tilapia filets (5 oz per filet)

• 1 tbsp flour

• 1 ½ tsp sweet & smoky paprika

• 2 ¼ oz roasted red peppers, chopped

• ¾ oz capers

Method 🧑‍🍳

1. Cook the orzo: Bring a pot of salted water to a boil and cook the orzo according to package instructions. Drain and set aside.
2. Toast the almonds: In a dry skillet over medium heat, toast the sliced almonds until golden and fragrant. Remove from the pan and set aside.
3. Prepare the fish: Pat the tilapia filets dry and season with salt, pepper, and the paprika. Lightly coat each filet in flour, shaking off any excess.
4. Cook the fish: Heat a large skillet over medium heat with a drizzle of olive oil. Add the tilapia filets and cook for 3-4 minutes on each side, until golden brown and cooked through. Squeeze half the lemon over the fish during the last minute of cooking. Remove and keep warm.
5. Sauté the kale: In the same skillet, add a splash of olive oil and the minced garlic. Sauté the kale until just wilted, about 2-3 minutes.
6. Combine the orzo salad: Toss the cooked orzo with the sautéed kale, roasted red peppers, capers, and a squeeze of fresh lemon juice. Season with salt and pepper to taste.
7. Plate and serve: Serve the tilapia filets alongside the orzo pasta salad, and garnish with toasted almonds and lemon wedges. 

Overview 🕵️

This Green Chef recipe combines classic French technique with Mediterranean flair. The pan-seared tilapia pairs perfectly with the vibrant orzo salad, made with roasted red peppers, capers, and toasted almonds, creating a simple yet elegant dish.

Balanced in both flavor and nutrition, this meal provides lean protein from the tilapia, satisfying carbs from the orzo, and healthy fats from the almonds. The kale and roasted peppers add fiber and antioxidants, making it a delicious, wholesome meal for any night of the week.

5. Nordic-Style Fish Soup

Ingredients 📃

• 2 cod filets, cut into bite-sized pieces (5 oz per filet)

• 2 medium potatoes, peeled and cut into thin strips

• 2 medium carrots, peeled and cut into thin strips

• 1 leek, cleaned and sliced into thin strips

• 4 cups fish stock

• 1 tablespoon olive oil

• ½ cup heavy cream (optional for creaminess)

• 1 tablespoon fresh dill, chopped

• Salt and pepper, to taste

• Lemon wedges, for serving

Method 🧑‍🍳

1. Prepare the vegetables: In a large pot, heat the olive oil over medium heat. Add the sliced leeks, carrots, and potatoes. Sauté for about 5 minutes, stirring occasionally, until the vegetables start to soften.
2. Add the stock and simmer: Pour in the fish stock and bring to a gentle simmer. Let it cook for about 15-20 minutes until the potatoes and carrots are tender.
3. Cook the fish: Add the cod pieces to the pot and cook for another 5-7 minutes, or until the fish is opaque and flakes easily with a fork. If you're using heavy cream, stir it in now to add richness and creaminess to the soup.
4. Season and serve: Season with salt, pepper, and fresh dill. Ladle the soup into bowls and serve with a wedge of lemon on the side.

Overview 🕵️

This Nordic-style fish soup is simple, comforting, and full of flavor. For an extra touch, sprinkle with fresh parsley before serving, and add croutons or crispy rolls on the side for some crunch. The creamy broth, tender fish, and vegetables make it a perfect cozy meal.

For a time-saving shortcut, feel free to use frozen mixed vegetables instead of fresh. If you want to elevate the dish, toss in some shrimp near the end of cooking for an extra burst of flavor and protein.

6. Fish in Thai Curry Sauce

Ingredients 📃

• 2 white fish filets (such as cod or tilapia, roughly 110 g per filet)

• 2 tablespoons Thai curry paste

• 1 can (13.5 oz) coconut milk

• ½ cup peas (fresh or frozen)

• 2 cups spinach, fresh

• 1 onion, finely chopped

• 2 cloves garlic, minced

• 1-inch piece of ginger, grated

• 1 tablespoon vegetable oil

• Juice of 1 lime

• Fresh cilantro, chopped (for garnish)

Method 🧑‍🍳

1. Prepare the base: Heat the vegetable oil in a large skillet or wok over medium heat. Add the chopped onion and sauté for about 3-4 minutes until softened. Add the garlic and ginger, cooking for another 1-2 minutes until fragrant.
2. Make the curry sauce: Stir in the Thai curry paste and cook for 1 minute, allowing it to release its flavors. Pour in the coconut milk, stirring to combine. Bring the mixture to a simmer, then add the peas and spinach. Let the sauce cook for another 5-7 minutes, until the spinach has wilted and the peas are tender.
3. Cook the fish: Season the fish filets with salt and pepper. Gently place them into the simmering curry sauce. Cover the skillet and cook for 6-8 minutes, or until the fish is cooked through and flakes easily with a fork.
4. Finish the dish: Once the fish is cooked, add the lime juice and stir gently. Taste and adjust seasoning as needed.
5. Serve: Spoon the curry sauce and fish onto plates, and garnish with fresh cilantro.

Overview 🕵️

This Fish in Thai Curry Sauce is a fragrant, creamy dish. It combines tender white fish with a rich, spiced coconut milk sauce. It’s loaded with vegetables like peas and spinach, creating a satisfying meal that’s both light and flavorful.

Serve it with steamed rice or noodles to soak up all that delicious curry sauce. You can easily adapt the recipe by using any type of Thai curry paste you prefer, from red to green or yellow, and substitute the white fish with whatever you have on hand.

7. Mediterranean Poached Fish

Ingredients 📃

• 2 white fish filets (such as cod or haddock, roughly 110 g per filet)

• 1 can (14.5 oz) diced tomatoes

• 1 onion, diced

• 2 cloves garlic, minced

• 2 tablespoons olive oil

• 1 cup vegetable or chicken broth

• 2 tablespoons capers

• ¼ cup Kalamata olives, pitted and sliced

• 1 teaspoon dried oregano

• Fresh parsley, chopped (for garnish)

Method 🧑‍🍳

1. Sauté the aromatics: Heat the olive oil in a large skillet over medium heat. Add the diced onion and sauté for 3-4 minutes until softened. Add the minced garlic and cook for another 1-2 minutes until fragrant.
2. Simmer the sauce: Stir in the diced tomatoes, vegetable or chicken broth, capers, olives, and dried oregano. Bring the mixture to a simmer, allowing the flavors to meld together for about 5-7 minutes.
3. Poach the fish: Gently place the fish filets into the skillet, spooning some of the tomato mixture over the top. Cover and let the fish poach for 8-10 minutes, or until it is cooked through and flakes easily with a fork.
4. Finish and serve: Sprinkle with fresh parsley for a burst of color and flavor. Serve the poached fish with the tomato, olive, and caper sauce.

Overview 🕵️

This Mediterranean poached fish is a simple yet flavorful dish. It combines white fish with a rich tomato, olive, and caper sauce. It’s perfect for busy nights, and using frozen fish filets is a great time-saver. Just be sure to add a bit more cooking time for them to fully poach.

Serve this dish with crusty bread to soak up the delicious sauce or over rice for a complete, satisfying meal. It's light yet hearty, bringing the flavors of the Mediterranean straight to your plate.

8. Fish Stir-Fry

Ingredients 📃

• 2 white fish filets (such as cod, tilapia, or haddock), cut into bite-sized pieces

• 3 tablespoons soy sauce

• 2 cloves garlic, minced

• 1-inch piece of ginger, grated

• 1 bell pepper, thinly sliced

• ½ cup snow peas

• ½ cup green beans, trimmed and cut into 2-inch pieces

• 1 tablespoon sesame oil

• 1 tablespoon vegetable oil

• 2 green onions, sliced

Method 🧑‍🍳

1. Prepare the ingredients: Cut the fish filets into bite-sized pieces and set aside. Slice the bell pepper, trim and chop the green beans, and prepare the snow peas. Set all vegetables aside.
2. Stir-fry the vegetables: Heat the vegetable oil in a large pan or wok over medium-high heat. Add the bell peppers, snow peas, and green beans. Stir-fry for about 4-5 minutes until the vegetables are tender-crisp.
3. Cook the fish: Push the vegetables to the side of the pan and add the sesame oil. Add the fish pieces to the pan and cook for 3-4 minutes until the fish is cooked through and lightly golden.
4. Add flavor: Stir in the minced garlic, grated ginger, and soy sauce. Toss everything together to coat the fish and vegetables in the flavorful sauce. Cook for an additional 2 minutes.
5. Serve: Garnish with sliced green onions and serve immediately. 

Overview 🕵️

This fish stir-fry is a quick, healthy, and vibrant dish that’s perfect for busy nights. Packed with fresh vegetables like bell peppers, snow peas, and green beans, and flavored with garlic, ginger, and soy sauce, it’s a savory, satisfying meal. The fish cooks up tender and light, making it a great option for a protein-packed dinner.

Serve it over rice or noodles for a complete meal, or enjoy it on its own for a low-carb option. You can easily adapt the recipe to suit your preferences by swapping in different fish or adding your favorite veggies.

FAQ

What is the easiest fish to cook for beginners?

Cod filets are ideal for beginners due to their mild flavor and forgiving texture. They cook quickly and are less likely to become dry, making them a great choice for those new to cooking fish.

What is the tastiest way to cook fish?

Pan-frying fish in a hot skillet with a bit of oil creates a crispy exterior while keeping the inside moist and tender. Try out the super easy Pan-Seared Rockfish recipe. This cooking method enhances the natural flavors and is quick and easy.

What seasoning goes on fish?

A simple blend of salt, pepper, and a squeeze of lemon complements most fish. For added flavor, consider using herbs like dill or parsley, and spices such as smoked paprika or garlic powder.

Is it better to bake or pan fry fish?

Pan-frying is often preferred for its speed and ability to produce a crispy crust. However, baking in the oven is a healthier option and can be just as flavorful when done correctly.